If you have looked online or entered a specialized sports store, you will have seen that there are endless supplements. But do they all work? In this post we briefly reveal if there is scientific evidence on supplementsmost common sports cars listed in the picture.
SPORTS ENERGY SUPPLEMENTS
Caffeine
There is scientific evidence. It is widely documented that caffeine, used in certain doses, is an ergogenic aid, which improves sports performance. Caffeine is quite absorbedeffective and is distributed throughout all cells of the body. It reaches its maximum peak concentration in the blood approximately one hour after consumption. From that moment on, the amount of caffeine decreases progressively during whichthree hours.
Most common gels and energy bars
- ETIXX ENERGY GEL (red fruits with guarana and ginseng): correct and easily digested gel. Thanks to the guarana and ginseng it gives a sensationgives caffeine. Etixx has added a very small amount of alcohol to this product (less than 3%) which makes the gel more liquid and therefore easier to drink.
- CLIFF ENERGY BAR: it is good and natural, but it is only tradedliza in the US. With a little patience we can make our homemade version of energy bars, more natural and cheaper.
- HIGH5, GU, OVERSTIMS, HAMMER: gels and barscorrect and useful energetics to give us energy before and during the competition. But a handful of raisins can also be a really low-priced option.
- About sports drinks you can consult the followingace-sports-home "> post .
All of them are a source of energy and a source of easily assimilated carbohydrates that will help us not to fall apart during our training sessions or competitions. But if you want you canreplace them with honey during your long funds, it is cheaper and will give you the same result. We can also use dehydrated fruits, or low-fat cereal bars.
Salts, tablets
If you need an extra mineral salts you just have to put more salt in your food.
Beta-Alanine
It is found in white meats such as chicken or turkey. There are studies that show that supplementation with this substance has benefits in high intensity exercises, and especially if it is combined withsodium bicarbonate.
Sodium bicarbonate
It can improve performance in high intensity and short duration exercises - 1 to 3 minutes. It should be taken with caution as it can causer nausea and diarrhea.
L-Carnitine
L-Carnitine is one of the most widely used supplements in weight loss and meets both people in favor and with detractors. Scientific studies moreRecent reports on the matter state that there is not enough evidence to confirm that extra amounts of L-carnitine help to have more energy and promote fat burning.
SPORTS SUPPLEMENTS FOR MUSCULAR DEVELOPMENT
Creatine
Creatine is a chemical that is naturally present in the body, mainly in the muscles. Fish and meat are good sources of creatine. In the form of supplements there areScientific studies that show that creatine actually helps improve performance and gain muscle mass. There is some scientific evidence, which supports the use of creatine to improve athletic performance in young, healthy people in terms ofs brief moments of high intensity activity such as sprinting. But apparently older adults don't get any benefit. Creatine forces muscles to extract water from the rest of the body. So drink more water to compensate.
Protein and all protein products
Any of the sports protein supplements on the market have the same effect as: whey, the source proteinvegetable or animal and are cheaper. Therefore, protein supplementation is not necessary. A balanced and varied diet is the key.
SPORTS SUPPLEMENTS FOR SPORTSHEALTH
Iron, Calcium
In some cases when there are deficiencies. For example Iron supplements in girls of childbearing age, as long as there is such a deficiency. If there are no deficiencies: a balanced diet is the answer.
Vitamin C
Eat raw fruit and vegetables! Studies do not show the benefits of vitamin C supplements for the health of athletes.
Multivitamins
The same as with vitamin C.
Zinc, Copper
In cases where there are deficiencies. If there are no deficiencies: a balanced diet is the best option.
Glutamina
Eat foods rich in protein, the natural source of glutamine: lean meat, whey, soy, legumes.
Omega 3
Anti-inflammatory, especially good for after din competition or to recover from injury. Natural source: flax seeds, chia, hemp, blue fish.
Magnesium
There are no studies in athletes. Although it is clear that Magnesium is necessaryAryan for muscle relaxation. Very abundant natural sources: green leaves, chocolate, whole grains.
Collagen
Eat food rich in protein, legumes, nuts, lean meat, fish, shellfish and you will not need to take collagen supplements.
Royal Jelly, Spirulina, Maca, Chlorella, Moringa, Brewer's yeast, Ginkgo
There is no evidence in studies with athletes, nor are there almost any studies in athletes. But they are Superfoods, or Herbs that do have evidence that helps in certain things, they are also cogood natural supplements of vitamins and phytonutrients, which can go well to maintain good health in general.
Artroactive
There are no studies. Although the active components are promisings (vitamin E for example). With a balanced and healthy diet you don't need it.
USANA Supplements
There is no scientific evidence of its effectiveness. There are also products of this brand thatThey promise results that are not actually true.
Omega 3,6,9
You could say that it is a full-blown hoax: omega 6 we have in abundance in the normal diet, we get more than we nwe need. Olive oil is a pure source of omega 9. The only useful thing about this supplement is Omega 3.
Chondroitin
According to scientific studies, the effect is minimal or null. But it has no effectsecondary.
Liquid silicon
There is no scientific evidence. Although Silicon is an antioxidant, but we can easily obtain it with 1-3 Brazil nuts a day.
Referencia:
Close GL, Hamilton DL, Philp A, et al New strategies in sport nutrition to increase exercise performance. Free Radic Biol Med 2016.
Nancy Clark. The sports nutrition guide. 2010.
